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02-19-2008, 07:29 AM
| #1 (permalink) |
| Rank: New Member Experience: 2-3 Years Join Date: Feb 2008 Location: New York
Posts: 2
Country: 
Gender:  |  Change Workout !!! Help Sup, 18 yrs old, very strong, putting up good weight for my size and age, I need some help changing up my workout. I WANT MASS... GAINING GOOD WEIGHT, HELP ME SEND IT TO MY ARMS Past: Mon= Chest Bench - 4x10 (sometimes pyramid) Incline - 3x10 Flys - 3x10 Incline Flys - 3x10 Tues= Back Wide grip pull ups 3x10 Lat pull downs 3x10 Lat Rows 3x10 Lower back extension T-Bar 2x10 Wed=Bis and Tris Skull crushers 3x10 BB curles 3x10 Tri extension 3x10 SUPERSET: DB hammer, dips, DB regular curles 2x10 Tri rope pull down Reverse curles Thurs= Shoulders Press 3x10 Shrugs 3x10-20 Raises 3x10 Mother F_ckers 2x10 (crazy shoulder excercise) Rear deltoid raises 3x10 Fri= Legs SQUATS 4-6x8-10 Leg extensions 3x10 Leg Curls 3x10 Calf Raises 3x10 Lunges 2x10 Worked decent for about 3 months, about time to switch... I read one muscle group daily workouts suck. I am hoping to start: Mon- Chest and Tri Tues- Back and Bi Wed- Shoulders and legs DAY OFF Repeat... The help is greatly appreciated! |
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02-19-2008, 09:15 AM
| #2 (permalink) | ||
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Mar 2005
Posts: 3,534
| Check out the ultimate workout sticky, there are some very good resources in there. Quote:
Quote:
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02-19-2008, 09:55 AM
| #3 (permalink) |
| Rank: New Member Experience: 2-3 Years Join Date: Feb 2008 Location: New York
Posts: 2
Country:
Gender: | Mother F`ers are a light weight shoulder exercise, i do them with 10s and they are screaming by 10. Set up a bench a little under 90 degrees Kneel on hit with belly down on bench Start with arms down on other side of cushion part on bench Go straight up (shoulder raise) Keep arms parallel to ground while you bring each arm to side (somewhat like flys) Go back to the shoulder raise position Back down to the other side of cushion part on bench This should be done very slowly, about 6-8 second long rep hope i explained well... |
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02-19-2008, 10:55 AM
| #4 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,534
| Yes you did, and I've done those before, never heard them called that though. Interesting. When you have a chance post up your ht, wt, and your PR's for the big three (flat bench, squat, deadlift). |
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